Thursday, January 30, 2025- written for SCY (Sr Blue & Sr Prep w/Logan & EC)

1 x 600- 300/200/100

1:00 rest

3 times through:

  2 x 75 @ 1:20- 25 dolph kick w/boards (build), 50 ra2 la2 free drill (can be different drill in 2nd/3rd rds)

  4 x 25 kick w/boards @ :40- partner style, go half RACE/half easy

  3 x 50* swim free br3 or 4/2 @ :50, desc 1-3 to fast, get time for #3

  *in 2nd rd, go 1 x 100 swim free targeting the time you went on the 3rd 50 (x2)

  in the 3rd rd, go 1 x 150 swim free targeting the time you went on the 3rd 50 (x3)

Check HR after each round. After 3rd round...

15 x 50 in sets of 3-

  1-2, swim strong/even free br3 or 4/2 @ :40 (SrP @ :45)

  3-4, swim IM order by 25's @ :50* (SrP @ :55)- focus on fast turns

  #5- fast kick w/boards @ 1:00, max effort here!

No rest between rounds of 5

Check HR after #15, then 50 easy

1:00 rest

Two options today...

DISTANCE-

Two times through:

  4 x 50 swim at mile goal pace @ :50

  1 x 275 swim- 100 strong/even, 100 build kick, last 75 is fast

  Check HR then 25 easy

  5 x 50 swim at mile goal pace @ :50

  1 x 275 swim- 150 strong/even, then 125 last is fast

  Check HR then 75 easy

  6 x 50 swim at mile goal pace @ :50

  1 x 275 swim free fast for time- goal is to be as fast or faster than 1/6 of mile goal time

  Check HR then 125 easy (drill/kick on back by 25's)

1:00 rest between rounds

STROKE GROUP-

Three times through:

  1 x 100 @ 1:45- go 25 swim MRS build/50 swim strong free/25 kick on back fast (SrP @ 2:00)

  1 x 100 swim free br3 or 4/2 @ 1:15 (SrP @ 1:20)- just make interval, but nothing sloppy

  1 x 75 in MRS- go 25 build/25 kick on back/25 swim fast

  Check HR, then 25 easy...

  4 x 50 swim at 200 goal pace in MRS @ :50 (same stroke as previous 75)

Check HR after #4, then out & back easy @ 1:30

  1 x 100 @ 1:45- as above

  1 x 100 @ 1:15- as above

  1 x 75- as above, but this time it's @ 1:20 (stay at far end, no 25 easy)

  4 x 50 swim 200 goal pace @ :10 rest

  Check HR, then easy 75 drill/kick/drill back to the start end

1:00 rest between rounds

Warmdown a bit before you get out. Do an excellent job in school today & get excited to race one last time at our MAKOS Qualifier next weekend (Feb 8-9, same weekend as the Distance Meet). Regular workout schedule for this weekend. Have a great day!

Tuesday, January 28, 2025- written for SCY (GMU distance crew- mile goal pace)

300/200

1:00 rest

6 x 150 @ :20 rest (odds) or :10 rest (evens) as follows:

  odds, 25 kick on back (fast udk's)/50 drill

  evens, 50 swim (build into turn & hold speed)/25 kick w/bds (15y max effort/10y easy)

12 x 50 in 3's-

  1, swim free @ :40- biggest kick possible on 2nd 25

  2, swim IM order by 25's @ :50- fast turns

  3, all kick w/bds @ 1:00, desc 1-2's to max on #6 & #12

3* rounds of (we wound up going 2 rounds):

  5 x 50 swim at mile goal pace @ :40/:45

  75 swim faster than gp @ 1:30- check HR

  75 easy choice @ 1:30

  4 x 75 swim at mile goal pace @ 1:00/1:05

  50 swim faster than gp- check HR, right into...

  250- odd 50's drill/even 50's kick on back

*Rd2, 50's/75 will be @ :10 rest; then the 75's/50 will be @ 1:05/1:10

MYSTERY SET-

  600- 

    450 pull w/choice equip, desc 150's 1-3; then...

    hop out for...

    150 race from a dive

Warmdown as needed before you get out. Stay on top of your classes heading into conference champs- you don't any missed assignments weighing on you while we're racing down in Hampton. Have a great day!

Tuesday, January 28, 2025- written for SCY (GMU 200 group)

300/200

1:00 rest

With fins, 4 rounds:

  3 x 25 drill @ :30

  2 x 50 kick on back @ :45, desc 1-2

  1 x 75 @ 1:30- swim (build, same stroke as 25's drill/25 kick on back arms up/25 fast udk

No rest between rounds

Go odd rounds free/even rounds no free

After 4th round, check HR, then take off fins and get right into...

150 drill/skulling by 25's

1:00 rest

4 times through:

  1 x 125 swim free @ 1:35/1:45- go 75 smooth & long/50 add kick & go

  1 x 125 @ 2:00- odd 25's are swim (desc 1-3), even 25's are kick on back

  1 x 125 swim free @ 1:35/1:45- go 50 smooth & long/75 add kick & go

  5 x 50 swim @ :45 (can be @ :50 for breaststroke)-

    1-3 swim at gp (plus "whatever" seconds {+:02, or +:01}by round)

    #4, fast swim/kick by 25's, then check HR

    #5- all drill

After 50 drill in each round...

Broken 200 (diff by round)-

  Rd1, 75 dr-sw-dr/:10r/50 swim at 200 gp/:10r/3 x 25 swim faster than pace @ :10r

  Rd2, 75 swim (desc 3 x 25)/:10r/50 swim at 200 gp/:10r/75 swim (desc 3 x 25 to faster than 1st 75)

  Rd3, 75 swim at 200 setup/:10r/50 swim at 200 gp/:10r/3 x 25 swim max effort @ :10r

  Rd4, straight broken/max effort: 75 from a dive/:10r/50 swim from a push/:15r/75 swim from a push

Warmdown as needed before you get out. Do an excellent job with your classes today, start thinking about your races down at Hampton. Have a grerat day!

Tuesday, January 28, 2025- written for SCY (Sr Blue & Sr Prep w/Logan & EC)

1 x 600- 300/200/100

1:00 rest

With fins, 4 times through:

  3 x 25 drill @ :35

  2 x 50 kick on back @ :50, desc 1-2

  1 x 75 @ 1:30- 25 swim build to fast (same stroke as drill)/25 kick on back arms up/25 udk

No rest between rounds

Go odd rounds free, even rounds no free

After 4th round, check HR and take fins off, get right into...

150 drill/skulling by 25's

1:00 rest

AMRAP-

  1 x 150 swim free br3 or 4/2 @ 2:00 (SrP @ 2:10)- go 100 smooth & long/50 add kick

  1 x 150 swim free- as above, except 75/75

  2 x 75 @ 1:20- 50 swim free/25 drill in MRS

    #1- 50 swim free is 200 setup

    #2- 50 swim free is giddyup the kick!

  1 x 150 @ 3:00-

    50 swim strong/even freestyle to a hand touch

    :10 rest

    50 swim max effort in MRS (same stroke as drill on the end of the 75's)

    50 drill in MRS (same stroke as previous 50

  1 x 150 swim in MRS, various from round to round (same stroke as previous 150):

    Rd1, 3 x 50 swim at 200 gp @ :50

    Rd2, 3 x 50 swim gp @ :10 rest

    Rd3, 3 x 50 swim max effort @ 1:00

Check HR after each round

After 3rd round...200 easy drill/kick by 50's

After 6th round (if we get that far)...150 choice/skulling by 25's

Warmdown a bit before you get out. Do an excellent job in school today, get excited for the MAKOS Qualifier next weekend. Have a great day!

Monday, January 27, 2025- written for SCY (GMU distance crew)

300/200

1:00 rest

4 x 75 @ 1:10 w/buoys- 25 kick (hold buoy out front), 50 free drill w/buoy

4 x 75 @ 1:00- by 75's, as follows:

  #1, 25 swim fast/50 cruise

  #2, 50 swim fast/25 cruise

  #3, all swim fast

  #4, all drill

8 x 50 swim IM order by 25's- focus on fast turns throughout

  1-4 @ :50

  5-8 @ :45

Check HR, then 1:00 rest

3x:

  75 swim IM @ 1:15 (@ 1:25)

  100 swim/kick by 50's, no free @ 1:15 (@ 1:25

  125 swim free @ 1:15 (@ 1:25)- just make interval, but nothing sloppy

:30 rest after 1st set, check HR

No rest between 2nd/3rd rounds

3 x 750 @ 1:00 rest as follows-

  #1, 250 swim fast (not max effort, but better than "200 set up")/500 cruise (can be w/equip)

  #2, 450 swim fast (extending your speed from 250 above to the 450)/300 cruise

  #3, 650 swim fast/check HR/100 easy choice

Right into...

8 x 50 @ :10 rest-

  1-3, drill/kick by 25's

  #4- all skulling

Check HR again, then 1:00 rest

With fins, finish up with...

  3 x 75 swim @ 1:30 desc 1-3 to max effort

  3 x 50 swim @ 1:00 desc 1-3 to max effort

  3 x 25 @ :45 swim- all max effort, add up for 75 total

Warmdown as needed before you get out. Make sure you're off to a good start with your classes, start visualizing your races at the conference meet- just three weeks to go. Have a great day!

Monday, January 27, 2025- written for SCY (Sr Blue & Sr Prep w/Jackson & EC)

1 x 600- 300/200/100

1:00 rest

2 x 125 @ 2:00- 50 kick on back, then 75 drill/swim/drill by 25's

4 x 100 @ 2:00- 25 kick on back (build), 50 swim fast turn (same stroke as drill above), 25 skulling

12 x 25* in sets of 4:

  1-2, kick w/boards @ :40- go 15y fast/10y easy

  3-4, swim race @ :40

  *25 are partner kick/swim- race your partner!

Check HR then 50 easy

1:00 rest

3* rounds of:

  3 x 25 kick w/bds @ :40- all fast

    out/back easy @ 1:00

  2 x 50 kick fast w/bds @ 1:10

    out/back easy @ 1:00

  1 x 75 kick fast for time w/bds @ 1:30

    out/back easy @ 1:00

  2 x 50 kick fast w/bds @ 1:00

    out/back easy @ 1:00

  3 x 75 kick fast w/bds @ 1:40

  Check HR then 50 easy

MYSTERY SET after each round...

  After Rd1, 50 race in MRS from a dive

  After Rd2, 100 IM race (last 25 kick free on back)

  After Rd3, 150 swim free from a dive

*the fast kicking is on your back in round 3

Warmdown a bit before you get out. Do an excellent job in school today and make sure your events are squared away for the MAKO Qualifier and the Distance Meet. Have a great day!

Sunday, January 26, 2025- written for SCY (Sr Blue- special AM schedule at GMU)

1 x 600- 300/200/100

1:00 rest

2 x 20 @ 3:15-

  #1, kick/drill by 25's build the kick

  #2, swim/drill by 25's- swim is 15y fast/10y dps

Check HR, then put fins on (and have paddles out)

With fins:

  12 x 25 @ :35-

    1-3, breast pull free kick drill

    #4- fast udk on stomach

Check HR

Put paddles on...

  12 x 25 @ :40-

    1-3, 2 dolph kicks 1 pull breast drill (w/paddles)

    #4- fast udk on stomach

Check HR, take equip off & get right into...

200- go skulling/kick on back by 25's

1:00 rest

3 times through:

  2 x 50 swim breast/free by 25's @ :50, fast turns

  2 x 50 swim strong/even free br3 or 4/2 @ :40

  2 x 50 swim/kick breast by 25's @ :55, desc 1-2

  2 x 50 swim s/e free @ :40

  2 x 50 swim breaststroke @ 1:00, desc 1-2 to fast

Check HR, then out & back easy between rounds

After 3rd rd...

1 x 50 race breaststroke from a dive

Warmdown a bit before you get out. Do an excellent job with your HW today, make sure you're ready for the week ahead at school. Regular workout schedule each day this week. Have a great day!

Friday, January 24, 2025- written for SCY (Sr Blue & Sr Prep w/Jackson & EC)

Meet Warmup, then...

RACE DAY!!

Today after the meet warmup we went 18 x 25 @ :35 fly drilling with fins.

The Race Day set was:

  6 x 75 race from a dive in heats (approximately every 3-4 minutes), change strokes after 4

  300 easy

  Finish with...

  Broken 75: 25 from a dive/:10 rest/50 from a push

Warmdown a bit before you get out. Do an excellent job in school today & remember we're OFF tomorrow, but Sunday is here at GMU (8:15-9:30a). Have a great day!

Thursday, January 23, 2025- written for SCY (GMU distance crew)

300/200

1:00 rest

18 x 50 in sets of 6-

  1-6, drill/kick by 25's @ :50 (build the kick)

  7-12, swim/kick by 25's @ :50 (desc 1-2's)

  13-18, all kick w/boards @ :55, hold faster avg by 2's

Check HR, then...

2 rounds of:

  3 x 100 strong & even free @ 1:20

  1 x 125 swim free @ 1:20- make interval, but not sloppy

  2 x 100 swim free @ 1:10/1:15- big kick on 2nd 50

  1 x 75 swim free @ :45- crank it up here

Check HR after 1st round, then :30 rest before 2nd set

All goal pace is at 500 pace...

3x:

  4 x 50 swim at 500 goal pace @ :40/:45

  75 swim free faster than gp @ 1:00

  75 easy @ 1:30

No rest between rounds, check HR after each 75

2x:

  3 x 100 @ 1:45 as follows-

    go 75 at goal pace/:05 rest/25 faster than gp (these were @ 2:00 in 2nd round)

  Check HR then 150 easy drill/choice by 25's

1:00 rest between rounds

1x:

  MYSTERY SET

  Today we went a broken 250, trying to be faster than half your 500 goal time:

    75/50/50/75- all @ :10 rest (1st 75 from a dive)

Warmdown as needed before you get out. Hopefully your Spring classes are off to a good start, stay on top of your work. Get excited for Towson this weekend!

Thursday, January 23, 2025- written for SCY (Sr Blue & Sr Prep w/Logan & EC)

1 x 600- 300/200/100

1:00 rest

With boards where needed-

2x:

  2 x 125 @ 2:10- 50 drill/25 kick on back/50 drill

  2 x 125 @ 2:00- 50 swim/25 kick on back/50 swim faster

  8 x 25-

    4, swim @ :25 (200 setup/middle 2 200 pace/then max effort on #4)

    4, kick w/boards @ :35- all max effort

Go 1st round free/2nd round no free

Check HR after 2nd round, then 150 drill/skulling by 25's

1:00 rest

3 times through:

  1 x 150 swim free br3 or 4/2- 100 smooth & long/50 add kick, @ 2:00 (SrP @ 2:10)

  1 x 150 swim free free br3 or 4/2- same as above, except 75/75 @ 2:00 (SrP @ 2:10)

  3 x 100 swim free br3 or 4/2- strong & even here, get avg time @ 1:20* (SrP @ 1:30*)*:05 faster by rd

  7 x 50 @ :50 (SrP @ :55)-

    odds, swim/kick by 25's no free (MRS) desc 1-4 to max effort

    evens, all kick on back (in Rd2, these can be on boards)

Check HR after each round, then out & back easy @ 1:30

No additional rest between rounds

If there is time after Round 3...

75 kick max effort w/boards

Warmdown a bit before you get out. Do an excellent job in school today & get excited for Race Day tomorrow morning. Have a great day!

Wednesday, January 22, 2025- written for SCY (special AM schedule for Sr Prep)

1 x 600- 300/200/100

1:00 rest

3 times through:

  150 kick @ 2:40- 100 on back (furious udk's)/50 kick w/bds (desc 50 kick 1-3)

  100 @ 1:40- 75 swim smooth & strong IM, last 25 fast udk (from a dive)

  150 @ 2:40- 100 swim strong/even free/:05 rest/50 kick max effort w/bds

No rest between rounds

AMRAP-

  100 @ 1:45- swim 25 in MRS fast/75 smooth & long free

  100 @ 1:45- swim 50 in MRS fast/50 swim smooth & long free

  100 @ 2:00- 25 drill/75 race FAD in MRS- max effort here!

No rest between rounds

Go odd rounds in MRS (no free) and even rounds choice (can be free)

Warmdown a bit before you get out. Do an excellent job in school today & get excited for the SCY championship meets. Have a great day!

Tuesday, January 21, 2025- written for SCY (GMU distance crew)

300/200

1:00 rest

3 rounds of:

  3 x 50 drill/kick by 25's @ :50, build the kick to fast

  1* x 100 swim/kick by 50's @ 1:30

  *in 2nd rd go 2 x 100 (75 sw/25k) @ 1:25, desc 1-2; in 3rd rd go 3 x 100 sw @ 1:20 desc 1-3

No rest between rounds

3 times through:

  3 x 50 swim IM order by 25's @ :45- fast turns throughout

  2 x 50 swim free strong/even @ :40*

  1 x 75 @ 1:30- 

    50 catchup free w/overkick

    25 skulling

  *interval gets :05 faster on 50's free

4x:

  150 swim free @ 1:50 or 2:00- go 100 smooth & long/50 add kick & change gears

  150 swim free @ 1:50 or 2:00- as above, except 75/75

  5* x 50 swim at mile goal pace @ :40 or :45

  75 swim faster than goal pace @ 2:00- get time/check HR then 25 easy

    *Rd2 is 7 x 50 at goal pace (150's @ 1:45/1:55)

    *Rd3 is 5 x 50 at goal pace @ :10 rest (150's @ 1:45/1:55)

    *Rd4 is...

      150's @ 1:40/1:50, then 7 x 100 @ 1:10 or 1:15 (odds goal pace, evens cruise)

MYSTERY SET

  Today we were supposed to go a BROKEN 275-

    100 from a dive (mile opener)

      :10 rest

    100 swim at mile goal pace from a push

      :10 rest

    75 swim faster than goal pace (finishing speed!) from a push

  Goal was supposed to be faster than 275 avg split for your mile goal time

We ran out of time and had to go a single 75 race from a dive at the end

Warmdown as needed before you get out. Make sure you're off to a great start with your Spring classes. Have a great day!

Tuesday, January 21, 2025- written for SCY (GMU 200 group)

300/200

1:00 rest

3x:

  75 drill/kick/drill by 25's @ 1:10

  125 50 swim/25 kick on back/50 swim faster @ 1:40

  175 swim desc 1-3 to what you can

Check HR after each 175 swim

Go free/no free/choice (choice, but only one stroke) by round

6 times through:

  With fins-

  50 drill @ 1:00

  50 @ 1:00 as follows-

    25 fast udk/:05 rest/25 sprint your face off!

    Get time, take fins off & stay on interval for...

  50 kick max effort w/boards @ 1:30

No rest between rounds

Go free/no free/choice (2 rounds each)

Finish up with...

  4 x 50 swim at 200 goal pace + :02 @ :40/:45

  300 swim (125 fast, then 25 easy)/pull (150, choice equip)

  1:00 rest

  4 x 50 swim 200 gp + :01 @ :40/:45

  300 swim (150 fast)/choice (150 choice, can be pull)

  1:00 rest

  4 x 50 swim at 200 gp @ :40/:45

  300 easy choice

  175 race from a dive, goal is faster than 200 goal time

  *we wound up going this 175 BROKEN from a dive: 50/50/75 all @ :10 rest)

Warmdown as needed before you get out. Do a great job with your classes today!

  

Tuesday, January 21, 2025- written for SCY (Sr Blue & Sr Prep w/Logan & EC)

1 x 600- 300/200/100

1:00 rest

With fins:

  16 x 25 in sets of 4 as follows-

    1-3, stroke drill @ :35

    #4- fast udk on stomach @ :15

  Go odd rounds (of drilling) freestyle, even rounds in MRS (no free)

Take fins off after #16 and go a 100 easy kick/skulling by 25's

1:00 rest

G'boro Meet- swimdown from the weekend

  20/12/10, all @ 2:00 rest

4 rounds of:

  3 x 150 as follows-

    odds, 25 swim MRS (no free)/100 swim L&S free/25 kick on back- all @ 2:20, desc 1-2

    #2- swim free br3 or 4/2- go 75 long & strong/75 add big kick @ 2:00

  3 x 50 all fast @ 1:00 (various by rd; go sw/k MRS in 1st rd, IM by 50's in 2nd rd, all k in 3rd rd, etc)

No rest between rounds, Check HR after 3 x 50

With fins, finish up with:

  9 x 150 swim @ 2:40, desc 1-3's to max effort (free/MRS no free/choice by 3)

Warmdown a bit before you get out. Do an excellent job in school today and think about your "best/least-best/differently or better" talk from the meet. Have a great day!

Friday, January 17, 2025- written for SCY (Sr Blue & Sr Prep w/Jackson & EC)

Meet Warmup, then...

RACE DAY SET for anybody NOT racing at G'boro this weekend;

SPEED SET for anybody who IS racing this weekend at G'boro.

Warmdown a bit before you get out. Remember to take your schoolwork with you so you can stay on top of your HW. Regular workout here on Monday Morning with Jackson, watch your email for updates on weekend workouts. Have a great day!

Thursday, January 16, 2025- written for SCY (GMU distance crew)

300/200

1:00 rest

2 x 300 @ :20 rest-

  #1- 50 drill, 50 kick on back- desc the 50's kick

  #2- 50 swim (fast turns), 50 kick w/bds- desc the kick

Check HR

2x:

  1 x 75 dr-sw-dr by 25's @ 1:10

  1 x 125, go 50 swim/25 drill/50 swim faster @ 1:50

  3 x 50 swim/kick by 25's desc 1-3 @ :50

Check HR after each round

Go free in 1st round, no free in 2nd round

1:00 rest after 2nd round, then...

5 x 125 swim free @ 1:30 (or @ 1:40)

  75 smooth & long

    hand touch, check time

  50 giddyup the kick & desc 1-5 to what you can

1:00 rest, check HR

All goal pace is 500 pace...

3 x 50 swim at 500 goal pace @ :40/:45

1 x 125 swim-

  50 at 500 gp/:10 rest/75 swim faster than pace

Check HR

75 easy loosen

4 x 50 swim at 500 gp @ :40/:45

1 x 125 swim- as above (50 gp/:10r/75 faster than pace)

Check HR

75 easy loosen

5 x 50 swim at 500 gp @ :40/:45

1 x 125 swim- as above

Check HR

75 loosen

1:00 rest

400 easy choice- can be pulling, drilling, skulling- mix it up

1:00 rest

MYSTERY SET

Two options today...

 A) 4 x 125 race from a dive @ 4:00- must add up to faster than 500 goal time

or...

 B) BROKEN 250- go 50/50/50/100 swim all @ :10 rest- must add up to faster than half of 500 goal

Warmdown as needed before you get out. Regular lift then a 1500 here at AFC tomorrow morning. Get excited to race at Duquesne this weekend, have a great day!

Thursday, January 16, 2025- written for SCY (Sr Blue & Sr Prep w/Logan & EC)

1 x 600- 300/200/100

1:00 rest

With fins, 3 times through:

  2 x 50 drill/dolphin kick on side by 25's @ :55

  2 x 75 @ 1:20-

    50 drill/swim by 25's (build the swim)

    :05 rest

    25 fast udk on stomach

  2 x 25 swim @ :30- race pace here!

Go free/MRS (no free)/choice by round

Take off fins and go a 100 easy kick/skulling by 25's

1:00 rest

3 rounds of:

  1 x 150 swim free br3 or 4/2 @ 2:10 (SrP @ 2:20)- go 75 long & strong, add kick for last 75

  2 x 25 swim in MRS @ :30- 200 set up here

  1 x 25 swim in MRS @ :30- race pace on this

  1 x 75 swim in MRS @ 1:30-

    50 swim max effort, get time

    25 drill 

Check HR after each round

Can change stroke (secondary stroke) for 3rd round if you'd like

With fins, finish up with...

AMRAP:

  6 x 25 @ :40- odds are swim 15y fast/10y easy; evens are all swim fast (#6 is all drill)

  1 x 75 race for time (same stroke as 25's) @ 1:40

  No additional rest between rounds

Go odd rounds free, even rounds in MRS

Warmdown a bit before you get out. Do an excellent job in school today and get excited to race this weekend in G'boro. FYI, we'll have regular workout tomorrow morning. Have a great day!

Tuesday, January 14, 2025- written for SCY (GMU distance crew)

300/200

1:00 rest

12* x 25 @ :30/:20-

  odds, drill

  evens, swim build to race pace

  *6/12 are fast udk @ :20

Check HR after #12

3 times through:

  1 x 75 @ 1:10- dr/sw/dr by 25's

  1 x 100 swim/kick by 50's @ 1:30

  1 x 75 {50 swim free (smooth/add kick by 25's) @ :35

             {25 skulling @ 1:00

Check HR after 3rd rd

1:00 rest

2 rounds:

  3x{2 x 100 swim at mile goal pace @ 1:15/1:20

      {1 x 75 swim faster than goal pace- get time/check HR, then...

      {25 easy

After 3x of (2 x 100/75/25 easy)...300 pull free w/shnorkel & choice equip

*NOTE: the ladies went both rounds as listed above. The dudes went one round as listed above, then...

  2x {4 x 50 swim mile gp @ :40

       {1 x 75 swim faster than pace

       { 25 easy

       {3 x 75 swim mile gp @ 1:00

       {1 x 50 swim faster than pace 

       { 25 easy

       {2 x 100 swim mile gp @ 1:15

       {1 x 75 swim faster than pace

       { 25 easy

       {300 pull free w/shnorkel & choice equip

MYSTERY SET

  Today we finished with a 275 race from a dive

Warmdown as needed before you get out. Outstanding effort today- and a particularly stout job by the ladies who went all their pacework as 100's. Have a great day!

Tuesday, January 14, 2025- written for SCY (GMU, "long group")

300/200

1:00 rest

2x:

  1 x 125 @ 1:45- go drill/kick by 25's (build the kick)

  1 x 125 @ 1:45- go swim/kick by 25's, desc the 25's swim to race pace

  3* x 50 swim/kick by 25's @ :50, desc 1-3

Check HR after each round, no additional rest between rounds

*In 2nd round, go 6 x 50 instead of 3 as follows:

  Odds, swim free @ :35 (or @ :40)

  Evens, swim/kick by 25's no free @ :50, desc 1-3

8 x 100 @ 1:30 as follows:

  odds, 25 dolph kick wbds, 75 swim free or back- smooth, but gets faster by 100

  evens, swim IM, last 25 kick free wbds- desc 1-4 to giddyup

Check HR then 50 easy

8 x 200 as follows:

  #'s 1-2/4-5/7-8

    1 x 25 swim 200 set up @ :25

    2 x 25 swim max effort @ :10 rest}all @

    1 x 25 drill                                     } 1:10

    1 x 50 swim free strong/even @ :35 (or @ :40)

    1 x 50 swim faster than goal pace- finishing speed here!

Out & back easy after each round

#'s 3/6 are pull free

After #8...

  300 easy choice, then...

BROKEN 200-

  1 x 25 from a dive (200 set up)

  3 x 50 race @ :10 rest- at least as fast as 200 goal pace

  1 x 25 empty the tank

Warmdown a bit before the "Reaction Time Challenge" (by teams)

Tuesday, January 14, 2025- written for SCY (Sr Blue & Sr Prep w/Logan & EC)

1 x 600- 300/200/100

1:00 rest

2x:

  4 x 75 @ 1:20- 50 drill, 25 kick on back (build)

  6 x 50 @ :55 o/e-

    odds, swim/kick by 25's desc

    evens, swim IM order by 25's fast turns throughout

No rest between rounds

Go free in 1st round and MRS no free in 2nd round

9 x 100 in sets of 3 as follows:

  1-3 @ 1:45

    #1 swim 25 fast in MRS/50 free/25 kick free on back arms UP (big udk off the wall)

    #2 swim 50 fast in MRS/25 smooth fre/25 kick free on back arms UP (big udk off wall)

    #3 go 75 in MRS swim/drill/swim faster by 25's, then last 25 kick free on back arms UP (big udk)

  4-6 @ 1:20 (1:30), swim free br3 or 4/2- go 50 long & strong then 50 add big fat kick

  7-9 @ 1:45-

    *same structure as #'s 1-3, except it's IM (fast fly, then 50 free, then 25 kick; swim fast fly/back, etc)

Check HR, then 50 easy

Three options today...

STROKE GROUP-

4 times through, in MRS (no free):

  2 x 75 dr/sw/dr by 25's @ 1:20

  2 x 50 swim strong/even free br3 or 4/2 @ :40

  3 x 50 swim at 200 goal pace @ :50 (@ :10 rest in 4th rd)

  2 x 25 race max effort @ :10 rest (all @ 1:30)

Check HR

No additional rest between rounds

(finish with fin set below)

SPRINT SET-

4 or 5 times through:

  2 x 75 dr/sw/dr by 25's @ 1:20

  4 x 25 race max effort @ :40 (same stroke as 75's), get avg time

  out/back easy @ 1:00

  1 x 50 race MAX EFFORT- can you be +:01 of your avg 25 time (x2)?

Check HR

No additional rest between rounds

(finish with fin set below)

DISTANCE-

3 rounds of:

  1 x 150 swim 100 long/strong free br3 or 4/2, last 50 drill @ 2:30

  4 x 50 swim at 1000 goal pace @ :50

  out/back easy @ 1:00

  1 x 75 race MAX EFFORT- should be faster than goal pace, @ 2:00

No additional rest between rounds

(finish with fin set below)

Fin set for everybody:

 AMRAP...

 4 x 25 @ :40 ("the usual")

 1 x 50 race for time @ 1:00- same stroke as the 25's

Go odd rounds free, even rounds no free

Warmdown a bit before you get out. Do an excellent job in school today & get excited to race this weekend in G'boro. Have a great day!

Monday, January 13, 2025- written for SCY (GMU distance crew)

300/200

1:00 rest

3 x 150 @ 2:30-

  100- drill/swim/drill/skulling by 25's

  50 kick w/bds- get time for kick, desc 1-3

3 x 150 @ 2:20-

  100- swim strong & even free br3 or 4/2

    :10 rest

  2 x 25 swim no free @ :10 rest

    go 200 set up on 1st 25

    go max effort on 2nd 25

Check HR after #3, then...

1 x 450 pull free w/shnorkel & choice equip, desc 150's 1-3 to what you can

Check HR again, then 1:00 rest

3 times through:

  4 x 75 @ :55 (1:05)

    50 swim s/e, last 25 swim max kick

  4 x 50 swim at 500 goal pace @ :40 (or :45)

  out/back easy @ 1:00, stay on interval

  3 x 50 swim free @ :40- 25 max kick/25 hold that speed

  1 x 75 swim free faster than goal pace, get time

  Check HR, then 25 easy

After 1st rd, 150 choice

After 2nd rd, 300 easy pull

After 3rd rd, 450 choice

Finish up with...

MYSTERY SET

We wound up skipping the Mystery Set- everybody got out of it on Cody's 1:01.2 for a 125

Warmdown as needed before you get out. Tomorrow morning here right at 6:30a, then mile work tomorrow afternoon. Have a great day!

Monday, January 13, 2025- written for SCY (Sr Blue and Sr Prep w/Jackson & EC)

1 x 600- 300/200/100

1:00 rest

3 x 150 @ 2:40-

  25 drill/50 swim w-fast turn/25 kick on back fast udk; last 50 kick wbds, desc 1-3

Check HR, then...

3* rounds of:

  2 x 25 drill in MRS @ :35 (no free)

  2 x 25 swim in MRS @ :30- same stroke as drill

    #1, 200 set up

    #2, max effort

  2 x 25 kick w/boards @ :25- crank it up here to be under :20!

*After Rd1, 150 swim free br3 or 4/2- desc 50's 1-3 to what you can

 After Rd2, go 2 x 100 swim free br3 or 4/2 desc 1-2 @ 1:20 (SrP @ 1:30)

 After Rd3, go 3 x 75 swim free br3 or 4/2 @ 1:10 desc 1-3 to giddyup!

Check HR after each round, then out & back easy before next round

4 times through:

  6 x 25 partner kick sprints w/bds @ :40 (#3-4 on back, focus on racing the udk's)

  1 x 75 kick on back max effort- go one at a time here, :05 apart

    >target your 100 scy freestyle goal time for this 75 kick (get out after you get your time)

  After everybody has finished the 75...

  1 x 25 fast udk on stomach from a dive- as fast as you can go

Check HR after each round

With fins, finish up with...

AMRAP:

  3 x 25 @ :40

    odds, 15y swim max effort/10y easy

    #2- swim fast for time, try to be under :11 (dudes) or under :12 (ladies)

  :20 extra rest, then...

  1 x 75 swim for time (same stroke as 25's)- max effort @ 2:00

Go odd rounds free, even rounds NO FREE

Warmdown a bit before you get out. Do an excellent job in school today and get excited to race in Greensboro this weekend. have a great day!

  

Sunday, January 12, 2025- written for SCY (2:30p Sr Blue/Sr Prep @ GMU during PM meet session)

1 x 600- 300/200/100

1:00 rest

With fins & shnorkels:

  8 x 25 @ :30- odds, ra2 la2 free drill; evens, superhero free kick (max effort 15y/easy 10y)

  Shnorkels off...

  6 x 75 @ 1:15- 50 2 dolph kicks 1 breast pull drill/25 kick free on back hands pointed UP

  Fins off...50easy choice on back

1:00 rest

3 rounds of:

  3 x 50 swim back/breast by 25's (fast turns in Rd1/desc 1-3 Rd 2/all fast Rd 3)

  3 x 50 swim strong/even free br3 or 4/2 @ :40* (*gets :05 slower by round, hold FASTER avg by rd)

  No rest between rounds of 6

  Check HR after #18, then 100 easy drill/skulling by 25's in MRS (no free)

1:00 rest

12 x 100 in sets of 4's...

  1-4, 25 dolph kick w/bds, 50 swim back-breast by 25's, 25 kick free w/bds @ 1:45 (desc 1-3/4)

  5-8, swim free br3 or 4/2 @ 1:25- go smooth & long/add big kick & change gears (by 50's)

  9-12, swim/kick by 50's in MRS (no free) @ 1:45- desc 1-3/4 to max effort

Check HR, then 50 easy

1:00 rest

Finish up with...

  4 x 50 @ 1:00- swim at 200 goal pace in MRS (no free)

  :30 extra rest for out & back easy, shake out your legs

  1 x 75 RACE in MRS (same stroke as 50's goal pace)- faster than goal pace here!

Warmdown a bit before you get out. Do an excellent job with your HW today & make sure you're ready for the week ahead at school. Big week this week with a great opportunity to race in G'boro next weekend. Have a great day!

Saturday, January 11, 2025- written for SCY (GMU distance crew)

300/200

1:00 rest

4 x 50 drill/swim by 25's @ :50

4 x 50 swim/kick by 25's @ :50

4 x 50 kick w/bds @ :50, go fast/easy by 25's

:30 rest, check HR, then...

8 x 75 as follows:

  odds, swim IM @ 1:10, desc 1-4 to what you can

  evens, swim free br3 or 4/2 @ 1:00, stronger kick from 1-4

:30 rest, check HR, then...

6 x 150 swim free @ 1:50 (or @ 2:00 if necessary)-

  1-2, 100 long & strong, last 50 add kick & change gears

  3-4, 75 long & strong, 75 add kick & change gears

  5-6, swim desc 1-2 to max effort- get time & check HR

150 easy choice/skulling by 25's

1:00 rest

All pacework is mile goal pace...

2x:

  4 x 50 swim goal pace @ :40 (:45)

  1 x 75 swim faster than pace} all

    Check HR then 25 easy      } @ 2:00

2x:

  3 x 75 swim goal pace @ 1:00 (1:10)

  1 x 50 swim faster than pace} all

    Check HR then 75 easy      } @ 3:00

2x:

  2 x 100 swim mile goal pace @ 1:20 (1:30)

  1 x 75 swim faster than pace } all

    Check HR then 75 easy       } @ 3:00

After 2nd round of 100's/75, get right into...

450 pull w/choice equip- 

  Change equip by 150's if you'd like (or desc by 150's, or go 100 pull/50 drill, etc...your choice)

1:00 rest

Finish up with...

MYSTERY SET-

We wound up going a BROKEN 150 to finish up (75/50/25- all @ :10 rest)

Warmdown as needed before you get out. Enjoy your time off this weekend and get excited for next week. Have a great day!

Friday, January 10, 2025- written for SCY (Sr Blue & Sr Prep w/Jackson & EC)

1 x 600- 300/200/100

1:00 rest

For anybody racing this weekend in the MAKO Meet (and NOT at G'boro)...

Meet Warmup, then...

18 x 25 w/fins @ :35 as follows-

  1-2, fly pull free kick drill

  #3, swim fast fly

  4-5, fly pull free kick drill

  #6, fast udk on stomach

Check HR after #18, then take fins off and get right into...

150 choice drill in MRS (no free)/skulling- by 25's, don't rush the skulling

1:00 rest

Finish with...

3 x 75 race from a dive in heats, go 1 free/1 MRS no free/1 IM

Warmdown a bit before you get out. Do an excellent job in school today & get excited to race this weekend. have a great day!

Anybody racing next weekend in Greensboro...

9 x 125 in sets of 3 as follows:

  1-3, all @ 2:00-

    #1, go 25 max kick wbds/100 swim smooth & long fast turns

    #2, go 75 kick IM wbds (by 25's) fast inside flags/50 swim 4th best stroke fast turn

    #3, all kick fast wbds, get time

  4-6, swim free br3 or 4/2 (or backstroke) desc 1-3 to what you can @ 1:45

  7-9, same as 1-3 above @ 2:00

Check HR, then 50 easy

1:00 rest

8 x 25 in MRS (no free)-

  odds, drill @ :40

  evens, swim at 200 setup @ :30

Check HR, then...

AMRAP-

  1 x 50 swim MRS fast turn @ 1:15 (last 15y can be drill)

  4 x 50 swim at 200 goal pace in MRS (same stroke as 1st 50) @ :50

   Check HR after #4, then 50 easy @ 1:30

  1 x 100 swim free br3 or 4/2 @ 1:15 (@ 1:20 if necessary)

  2 x 50 swim at 200 goal pace in MRS @ :10 rest (same stroke as 4 x 50), all @ 2:00

  Check HR, no additional rest between rounds

At 6:25a finish up with...

  1 x 75 race from a dive in MRS

Warmdown a bit before you get out. Do an excellent job in school today & get excited to race next weekend in G'boro. Watch your email for updates on workout this weekend (likely on Sunday due to the MAKO Meet here at GMU this weekend). Have a great day!

Thursday, January 9, 2025- written for SCY (GMU distance crew)

300/200

1:00 rest

With boards, 2x:

  2 x 50 drill/kick on back @ :55

  2 x 25 kick w/bds @ :30- go 1/2 blast 1/2 easy

  2 x 75 @ 1:10- dr/sw/dr by 25's (build the swim

  2 x 50 kick w/bds desc 1-2 @ :55

  1 x 100 @ 1:30- 25 drill/50 swim (fast-easy by 25's)/25 fast udk

  2 x 25 kick max effort @ :10 rest (all @ 1:30)

  No rest between rounds

  Go drill & swim freestyle in 1st round, no freestyle in 2nd round

Check HR after each rd

After 2nd rd...

3 times through:

2 x 50* swim free br3 or 4/2 @ :40

1 x 75 swim IM (by 25's) @ 1:10

1 x 25 race max effort free @ :15

Check HR after each rd, then out/back easy

*50's in 1st rd are gp + :01/2nd rd are at gp/3rd rd are desc 1-2 to max effort

After 3rd rd...

300 pull free choice equip, figure out avg time for 125's of 500 free goal time

1:00 rest

Rounds of 125's as follows:

  Odds, cruise free @ 1:45 (guy's under 1:20, ladies under 1:25)

  Evens- BROKEN, need to be at or faster than avg 125 split of 500 goal time

    Everybody needs to go that time (at/faster than 125 goal split) four times

    We'll go up to six rounds for you to go that split (4x)

  Evens go like this:

  -50 swim at 500 goal pace

   :10 rest

  -75 swim faster than 500 goal pace

After you've gone your 125 split 4x (or, you've done 6 rounds)...

  450 pull free w/choice equip, desc 150's to what you can

1:00 rest

Finish with:

MYSTERY SET*-

*If you went your 125 split in 4 rounds ("4 tries")...

   1 x 125 RACE from a dive in heats

*If you needed all 6 rounds to go your 125 (or didn't get to 4)...

   BROKEN 125 from a dive: 50/25/50, all @ :10 rest

Warmdown as needed before you get out. Take good care of yourselves today away from the pool and get excited for the 6 x 100 tomorrow. REMEMBER, Saturday Morning is 6-8a due to the meet here. Have a great day!

Thursday, January 9, 2025- written for SCY (Sr Blue & Sr Prep with Logan & EC)

1 x 600- 300/200/100

1:00 rest

2 times through:

  4 x 75 @ 1:15- 25 catchup free drill/50 choice drill in MRS (no free)

  3 x 50 swim/kick by 25's desc 1-3 @ :50 (free in 1st rd, MRS in 2nd rd)

  No rest between rounds

  Check HR after 2nd round, then go 150 easy kick/skulling by 25's

5 rounds:

  1 x 125 swim free br3 or 4/2 @ 1:45 (SrP @ 1:50)

  1 x 125 swim free br3 or 4/2 @ 1:40* (SrP @ 1:45*)

  1 x 75 swim IM (no free) @ 1:20- smooth long strokes

  1 x 75 swim IM @ 1:00- this is fast!

  4 x 25 race @ :40 in MRS (no free)- all the same stroke, max effort (@ :10 rest in even rounds)

1:00 rest between rounds, check HR

*the 2nd 125 gets :05 faster by round (so 5th round @ 1:20 or 1:25

1:00 rest between rounds, check HR

After 5th round...

  100 easy drill/kick/drill/skulling by 25's

  1 x 75 race IM from a dive

Warmdown a bit before you get out. Do some HW today and offer to help around the house. Tomorrow will be a Race Day set after our Meet Warmup. Have a great day!

Wednesday, January 8, 2025- written for SCY (GMU distance crew)

300/200

1:00 rest

With fins, 3 rounds of:

  3 x 25 drill @ :30

  1 x 25 kick fast on back @ :20

  2 x 25 drill @ :30

  1 x 50 kick fast- go 25 udk, 25 on back with arms pointed up, all @ 1:00

No rest between rounds

Go free/no free/choice by round for the 25's drilling

After 3rd round, check HR then take fins off

18 x 50 in sets of 6 as follows:

  1-3, swim IM by 25's @ :45, focus on FAST in/out of the turns

  4-5, swim/kick by 25's @ :50, desc 1-2 (no free)

  #6- swim free with BIG kick @ :40/:35/:30 (by round

No rest between rounds, check HR after #18, then get right into...

150 fist free drill/choice skulling by 25's- don't rush the skulling

1:00 rest

3 times through:

(everything @ :20 rest)

  3 x 400 swim free- go 200 smooth & strong/200 add kick; desc 2nd 200 1-3 to legit

  1 x 150 swim free fast, get time

Check HR then 50 easy between rounds

1:00 rest after 50 easy

Warmdown as needed before you get out. Regular schedule tomorrow afternoon. Have a great day!

Wednesday, January 8, 2025- written for SCY (special schedule at StJ for Sr Blue & Sr Prep)

1 x 600- 300/200/100

1:00 rest

Crowded today/not a lot of space, so we'll warmup and get to goal pace 50's (alternating groups)

With shnorkels, 2 rounds of:

  12 x 25 @ :50-\

    odds, surface kick (freestyle)- 10y max/15y smooth but firm

    evens- ra2 la2 free drill

  1 x 300 swim (no shnorkels in Rd2)-

    odd 25's- fast INTO turns

    even 25's- fast OUT of turns

1:00 rest between rounds

In 2nd round, even 25's drill are in MRS (no free), and 300 is swim MRS/free by 25's (fast into turn)

Check HR, then 150 drill/skulling by 25's after 2nd round

Goal pace 50's, alternating by groups-

AMRAP*:

  4 x 50 swim at 200 goal pace @ :50 (MRS, not free)

  Check HR/50 easy

*after even rounds...

  Extra :30 rest, then-

  2 x 25 race max effort @ :10 rest, get time (should be faster than gp)

Warmdown a bit before you get out. Thank your parents for getting you to workout- and the StJ staff for allowing us to train here this week. Watch your email for updates on tomorrow's workout schedule. Have a great day!

Tuesday, January 7, 2025- written for SCY (12 noon @ StJ for Sr Blue & Sr Prep)

1 x 600- 300/200/100

1:00 rest

With fins:

 18 x 25 in sets of 6 as follows-

  1-2, choice backstroke drill @ :30

   #3, fast dolphin kick on side @ :30- at the surface, not udk

  4-5, fly pull free kick drill @ :30

   #6, fast udk on stomach @ 1:00

  No rest between rounds of 6

  Check HR after #18, then take fins off and go 100 easy kick/drill by 25's

1:00 rest

6* rounds of:

  1 x 75 @ 1:15- 50 swim backstroke (IM tempo), 25 swim breaststroke (big kick)

  1 x 100 @ 1:30- swim 25 fly (build to fast turn), 75 backstroke (50 IM tempo, last 25 add kick)

  1 x 25 swim freestyle from a dive @ 1:00- recklessly fast, think "finishing speed" here

  No rest between rounds, except...

*after 3rd round- 3 x 100 swim freestyle br3 or 4/2 @ 1:25- strong & even by 25's here

*after 6th round- 5 x 100 swim free br3 or 4/2 @ 1:25- go 50 smooth & long, then 50 w/overkick

Check HR after 100's, then 50 easy

With kickboards, finish up with...

Partner kick 25's as follows:

  In groups of 3- 

  The slowest kicker of the group of 3 pushes off first

  The other two partners push off :02 behind the first partner, trying to catch the 1st partner

 The second group of 3 in each lane pushes off the same way, :10 behind the very first partner

We'll repeat this until 1:25p; then...

Finish up with:

1 x 50 kick w/boards max effort- this is back to one group at a time, :05 apart

Warmdown a bit before you get out. Do some HW today, offer to help around the house and watch your email for updates on tomorrow's workout schedule. Have a great day!

Sunday, January 5, 2025- written for SCY (on your own due to possible snow tomorrow)

1 x 600- 300/200/100

1:00 rest

If there's no pace clock where you go to swim, just count off :10 rest throughout the workout...

With fins:

  4 x 50 @ :55- ra2 la2 free drill/dolph kick on side by 25's

  8 x 25 @ :30- breast pull w/free kick drill

  4 x 75 @ 1:15- 25 drill choice in MRS (no free), 25 swim build (same as drill), 25 fast surface kick

Check HR, then take fins off and go an easy 50

1:00 rest

9 x 100 in sets of 3:

  1-3, 25 swim MRS build to fast turn, then 75 smooth & long free @ 1:25, desc 1-3

  4-6, 75 swim strong & even free, 25 kick free on back @ 1:25, desc 1-3

  7-9, 75 swim IM, 25 kick free on back @ 1:30, desc 1-3

Check HR, then...

3 x 350 @ :20 rest-

  1, swim free, go 200 smooth & strong/150 big kick- get time

  2- pull free w/shnorkel & choice equip- think about steady head position/even hip rotation/long stroke

  3- swim free as above (#1), but faster

Check HR, then 1:00 rest

Finish up with...

  24 x 50 in sets of 8-

  1-4, swim strong/even free @ :40

  5-8, swim IM order by 25's @ 50*, work on fast turns throughout

  *the IM 50's get :05 faster by round (so 2nd time through go @ :45, then 3rd time through @ :40

  *take :20 rest before last 4 x 50 if needed

Warmdown a bit before you get out and thank your parents for getting you to a pool. Watch your email this afternoon/tonight for updates on potential closure/schedule changes tomorrow. Have a great day!

Friday, January 3, 2025- written for SCY (Sr Blue & Sr Prep @ StJ)

Meet Warmup, then...

Anybody racing the mile tomorrow at the Distance Meet does the following...

3 rounds of:

  1 x 150 swim free @ 2:30- go 100 long & strong, then add big kick for the last 50

  4 x 50 swim at mile goal pace @ :50

  Check HR, then...

  100 easy- 25 kick/50 drill/25 skulling

  1:00 rest between rounds

Everybody else goes the following:

5 x 100 from a dive in heats (2 groups per heat, :10 apart) in MRS, keep track of your times!

  1- go 75 swim/:10 rest/25 swim

  2- go 50 swim/:10 rest/50 swim

  3- go 25 swim/:10 rest/75 swim

  4- this one you get :20 rest- go 25 swim/:10 rest/50 swim/:10 rest/25 swim

  5- straight race, yo!

Warmdown a bit before you get out. For anybody racing the mile tomorrow, watch your email for updates from the Meet Director (heat sheets, start times, etc...). Plan on getting here one hour before your scheduled heat. For everybody else, NO WORKOUTS this weekend, and be sure to check your email about Monday Morning workout (due to the weather). I'll post a workout on Sunday for anybody who wants to get a swim in (on your own). Have a great day!

Thursday, January 2, 2025- written for SCY (GMU distance crew- 500 work)

300/200

1:00 rest

With fins & shnorkel...

  6 x 75 @ 1:10- 25 surface kick (arms in "Y" position), 50 ra2 la2 free kick

  Fins off & get right into...

  150 skulling/swim free- build the swim

  Check HR, shnorkel off

With fins:

  6 x 75 @ 1:10- 50 choice drill (no free), 25 fast udk on stomach

  :30 rest, check HR & take fins off, then continue right into...

   9 x 50 in sets of 3-

    1-2, swim no free (build to fast turn)/smooth choice (can be swim free) @ :45

    #3- swim giddyup free @ :30 (or @ :35 if needed)

    Check HR after #9 then 50 easy

1:00 rest

3 rounds of:

  2 x 125 @ 1:30 (1:40)- 75 smooth & strong/50 add kick & change gears

  4 x 50 swim at 500 goal pace @ :40 (3rd round these are @ :10 rest)

  Check HR after #4, then...

  1 x 75 race faster than goal pace- get time

  Check HR then 75 easy

  1:00 rest between rounds; after 3rd round...

1 x 450 pull free w/shnorkel & choice equip- desc 150's to what you can

1:00 rest

Finish up with..

MYSTERY SET-

  Today we went a BROKEN 250 as follows:

    125 from a dive- need to be as fast as possible, faster than goal pace

    :20 rest

    75 from a push- at least as fast as goal pace

    :15 rest

    50 from a push, finishing speed here!

    Check HR

Warmdown as needed before you get out. Regular lift tomorrow morning at the Fieldhouse, but the AFC is closed, so no swim until Saturday Morning (8a). Enjoy your time off, but take good care of yourselves away from the pool. Have a great day!

Thursday, January 2, 2025- written for SCY (Sr Blue & Sr Prep)

1 x 600- 300/200/100

1:00 rest

4 x 75 @ 1:20- 25 streamlined kick on back, 50 fist free drill br3

4 x 50 kick w/boards @ 1:00- desc 1-3/hold for #4

4 x 75 @ 1:20- 25 dolph kick on side, 50 choice drill MRS (no free)

4 x 50 kick w/boards @ :55- desc 1-3/4

4 x 75 in MRS (no free) @ 1:15- go swim/kick/swim faster by 25's

4 x 50 kick w/bds @ :50- desc 1-3/4 if possible, otherwise, hustle to make the interval

Check HR, then 50 easy

2 rounds of:

  2x{2 x 25 kick fast w/bds @ :35

      {1 x 50 swim strong/even free br3 or 4/2 @ :40

      {2 x 50 kick fast w/bds @ :10 rest (all @ 2:10)

      {1 x 100 kick fast on back @ 2:00- goal is faster than 2 x 50's addup time (+:01)

      {After 2nd time through, continue right into...

  1 x 300 swim free br3 or 4/2 (or backstroke), desc 100's 1-3 to giddyup (hand touch at 200)

1:00 rest after each 100.

In MRS, finish up with AMRAP of...

  4 x 50 swim at 200 goal pace @ :50 (SrP @ :55)

  out & back easy @ 1:00

  3 x 50 swim at 200 gp @ :45 (:50)

  out/back easy @ 1:00

  2 x 50 swim at 200 gp @ :10 rest

  Check HR, then 50 easy

Warmdown a bit before you get out. Thank your parents for getting you to workout this morning and offer to help around the house. Tomorrow morning we're out at StJ, 9:30-11a. Have a great day!

Tuesday, December 31, 2024- written for SCY (Sr Blue & Sr Prep)

1 x 600- 300/200/100

1:00 rest

With fins:

  8 x 25 breast pull w/free kick @ :35 (#'s 4&8 are fast udk on stomach @ :35)

  6 x 75 @ 1:20- 2 dolph kicks 1 breast pull, desc 1-3, with flipturns

  Check HR, then take fins off & get right into...

250- odd 50's choice backstroke drill/even 50's kick on back (fast/easy by 25's)

1:00 rest

3 times through:

  (You go 4 x 100 then (2x) 2 x 50/1 x 25/1 x 75- that's all one set, go 3 rounds...)

  4 x 100 w/shnorkels @ 1:40- 

    1- 25 surface kick/75 swim freestyle smooth & long (last 25 overkick)

    2- 25 swim free/25 surface kick/50 swim free (last 25 overkick)

    3- 50 swim free/25 surface kick/25 swim free (last 25 surface kick

    4- 75 swim smooth & long free/25 surface kick (that last 25 is overkick!)

  Check HR after #4, then :20 extra rest before...

  2x{2 x 50 swim back/breast by 25's @ :50, desc 1-2 ("IM style")

      {1 x 25 swim max effort breaststroke @ :30- trying to be better than :16 here

      {1 x 75 @ 1:30 swim free br3 or 4/2 with big fat kick- think "finishing speed" here!

Check HR after each round, but no additional rest between rounds

After 3rd set, 150 drill/skulling by 25's in MRS (no free)

(I had goal pace 50's planned until the end of workout, but we wound up losing our lanes after 90 minutes)

Warmdown a bit before you get out. Do some homework today & offer to help around the house. Thursday we're back at GMU right at 5a. Have a great day!